Schedule for the Weekend:
1. Saturday, September 30th, 2017: 9:00 am Lifestyle Phase + Fitness Phase Partner Workout
2. Saturday, September 30th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, September 30th, 2017: 10:00 am Competition Phase Class
4. Sunday, October 1st, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, October 1st, 2017: 10:00 am Sweat Session
6. Sunday, October 1st, 2017: 8:00 am Vagabond Circuit Training Week 4

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Teams of Two Complete the Following of:
14 Minutes on the Clock:
5 Minutes of Running-Break up runs into 200 meter runs, AMRAP Runs in 5 Minutes
2 Minutes of Thrusters or Wall Balls or Goblet Squats-Break up into 8 reps, AMRAP Wall Balls in 2 Minutes
5 Minutes of Rowing or Bike- Break into 150 Meters or 10 Cal Assault Bike-AMRAP Row or Bike in 5 Minutes
2 Minutes of Burpees-Break into 5 reps- AMRAP Burpees in 2 Minutes
Rest 2 Minutes and repeat again
B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the Following of:
14 Minutes on the Clock:
5 Minutes of Running-Break up runs into 200 meter runs, AMRAP Runs in 5 Minutes
2 Minutes of Thrusters or Wall Balls or Goblet Squats-Break up into 8 reps, AMRAP Wall Balls in 2 Minutes
5 Minutes of Rowing or Bike- Break into 150 Meters or 10 Cal Assault Bike-AMRAP Row or Bike in 5 Minutes
2 Minutes of Burpees-Break into 5 reps- AMRAP Burpees in 2 Minutes
Rest 2 Minutes and repeat again
C. Competition Phase
MAP Training
MAP Multi Work Mix Modal-Moderate Pace, Keep Sustainable, Always Moving, Should not be hard or grinding
10 Minute AMRAP of the following:
Run 200 Meters
10 Step-Down Box Jumps @ 24/20 inches
10 Ball Slams
Row 250 Meters
+
Rest 5 Minutes
+
10 Minute AMRAP of the following;
Run 200 Meters
10 Wall Balls
10 Russian KBS
+
Rest 5 Minutes
+
10 Minute AMRAP of the following:
Run 200 Meters
10 Hang Power Cleans @ 115/75 lbs-Pause @ top for 1 second
30 Double Unders
Row 250 Meters
Post Comments to Group Page.